Health Myths And Facts: Too Much Cholesterol Or Nutrition Powerhouse? Here's What Experts Say About Egg Yolk

Eggs are a great source of protein, and while many people only eat egg white, the egg yolk is a nutritional powerhouse that should not be overlooked. Here's what experts reveal about it.

There are several myths about egg yolks, including that they are high in cholesterol, lack protein, and are high in fat. (Representational Image)

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An egg is one of the simplest breakfast companions you can have in your kitchen. Remember the song "Aao Sunao Tumhe Ande Ka Funda, Ye Nahin Pyaare Koi Mamuli Banda," it turns out, the lyrics of this popular song remain apt for the versatile health benefits that the food provides. Whatever the food's popularity and ease of preparation, one aspect that perplexes people is what's inside the egg, its yolk. People have been and continue to be confused about when and where egg yolk should be consumed and when it should be avoided. In this article, we brought you experts who debunked food-related myths.

Myth No. 1: Egg Yolks Are Loaded With Cholesterol

Yes, egg yolks are a healthy source of cholesterol. Eggs were once avoided and chastised due to their high cholesterol content. However, the majority of scientific evidence suggests that dietary cholesterol has no or little effect on cardiac outcomes. The 2015-2020 Dietary Guidelines for Americans state that "a few foods, notably egg yolks and some shellfish, are higher in dietary cholesterol but not saturated fats. Eggs and shellfish can be consumed alongside a variety of other options within and across the protein foods subgroup recommendations."

Can Consuming Egg Yolk Increase The Risk Of Heart Diseases? Here's What Expert Says

Eggs are a fantastic source of protein and other nutrients, according to the nutritionist, dietitian, and fitness expert Manisha Chopra in an interview with ABP Live. However, they are high in cholesterol by nature. Numerous studies have found a connection between eating eggs and heart disease. She further said that most heart-healthy people can consume up to seven eggs per week without their risk rising.

She cited some studies to support her claim that eating this many eggs may even protect one from certain types of strokes and macular degeneration, a serious eye condition that can cause blindness.

"However, consuming seven eggs per week increases your risk of heart disease if you have diabetes. One large egg contains 186 mg of cholesterol, which is entirely in the yolk. Use only egg whites if you like eggs but don't want the cholesterol. Despite the absence of cholesterol, egg whites contain protein. Egg whites are used to create cholesterol-free egg substitutes. The yolk in a medium-sized egg contains about 52 calories, compared to 15 calories in egg whites. Eggs contain a variety of fats, all of which are found exclusively in the yolk," according to nutritionist Manisha Chopra.

Myth No. 2: Egg Yolks Are Fattening

Egg whites are mostly protein, whereas egg yolks are full of nutrients. Eggs are probably considered unhealthy due to the cholesterol content in egg yolks. Whole eggs are the primary source of cholesterol in most people's diets. Aside from the cholesterol content, eating egg yolks is frequently avoided by people on a diet.

"With the yolk being a real treasure trove of vitamins and minerals, eggs are nature's powerhouse of nutrients," said Mac Singh, nutritionist and health expert, Co-founder, and CMO of Fitelo. "Unfortunately, due to its high cholesterol content, lack of protein, and abundance of fat, many of us have been led to believe that the yolk is unhealthy," he added further.

What Are The Nutritional Values Of Egg Yolk? Here's What Expert Reveals

"Egg yolks are high in minerals such as calcium, iron, magnesium, potassium, sodium, and zinc. The yolk is an essential part of a healthy diet because it is high in iron, omega-3 fatty acids, and vitamin D," health expert Mac Singh said. "Egg yolks are high in nutrients and should not be overlooked. Instead of just eating the egg white, consider eating the entire egg to reap the numerous health benefits that egg yolks provide," he said. 

"Moderation is essential with any food, but including egg yolks in your diet can provide significant health benefits. So let us dispel these myths and begin utilising this nutritional powerhouse to its full potential by incorporating the yolk into our meals," the health expert added further. 

Myth No. 3: All The Protein Is In The Egg White

Dietician and health expert Manisha Chopra said that natural protein can be found in abundance in eggs. They rank above cow's milk and beef as one of the best quality sources of protein. The high protein content of egg whites is particularly well-known, yet the yolk contains more protein per gram.

"Egg yolk comprises 16.4g per 100g, outweighs egg whites, which have 10.8g per 100g. However, since each egg contains more egg white than yolk, white takes center stage in terms of protein content. Although both the egg white and the yolk contain protein, the yolk actually has more of it than the white. However, because there is more white than yolk in each egg, the white offers more protein altogether," the dietician was quoted as saying. 

Myth No. 4: Egg Whites Are Perfect For Building Muscle

To debunk this myth, ISSA Certified Nutritionist Juily Wagle told ABP Live that there are many reasons why some people prefer to eat egg whites over whole eggs, especially if they are watching their cholesterol or calorie intake, but according to the study, they aren't losing any weight compared to those who prefer to have their egg and eat it whole.

"According to studies conducted in this domain, there are advantages to eating whole eggs over egg whites, such as increased microRNAs for better muscle development and additional vitamins and minerals like B12, calcium, magnesium, and choline for brain function," she said. 

In short, if your primary goal is muscle mass rather than muscle recovery, egg whites aren't a bad option, especially if you're avoiding egg yolks for a reason. If not, go ahead and eat a couple of yolks.